5 I-Yoga Pose Twists ye-Muscle Toning

Umxholo

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IYoga kwimo yayo ekrwada neyendalo iyoyikeka ngoko. Zininzi. Izizathu. Kwaye ngekhe sitsho ukuba ukwenza i-yoga yindlela yesiqhelo ayizukuvuna umvuzo omkhulu ngokwengqondo nangokwasemzimbeni. (Kuya. Khangela nje ezi 6 Izibonelelo zeMpilo efihliweyo ye-Yoga.) Oko kwathiwa, kukho izinto ezimbalwa onokuzenza ukuze uguqule ukushisa i-notch (okanye iinotshi ezimbalwa) ukwakha amandla amaninzi kunye nemisipha enqabileyo, ukuvuselela ukubetha kwentliziyo, okanye ufumane nje ukuzolula okunzulu. "Ukucela umngeni kumzimba nengqondo ngokudlala ngeenguqu ezahlukeneyo kunye nokutshintsha kweemeko ezifanayo kwenza kube lula kwaye kumnandi ngakumbi," utshilo uMary Dana Abbott, utitshala we-yoga kwi-Equinox kunye noMlawuli oyiLaughing Lotus. Asiyonto yokwenza ngalo lonke ixesha ufumana i-om yakho, kodwa ezi zintlanu zoqeqesho lwamandla zihamba ukusuka e-Abbott zenza indlela epholileyo, eyothusayo yokutshintsha izinto. (Njengubo yakhe? Jonga isinxibo seNesh!)

Inqaku nje lesilumkiso esivela ku-Abbott: ukuba ufumana ukukhanya okubomvu kumqeqeshi wakho, dlala ngezi ekhaya. Ngalo lonke ixesha uqinisekisa ukuba iinguqulelo zakho zilungile notitshala wakho. Ukuhlonipha abakuthethayo kunye noqhelaniso abalufundisayo kubalulekile-kwaye ke kunjalo nokuba ngumdlali weqela eklasini (i-AKA ayiphazamisi abanye abafundi okanye utitshala).

I-Handstand Pushups ngokuchasene nodonga

"Eli nyathelo lakha amandla emagxeni, iingalo kunye nomongo, kunye nokudibanisa kunceda," utshilo u-Abbott.

Iingcebiso:

1. Gcina izandla zibe ububanzi bamagxa ngokwahlukeneyo

2. Beka izithende eludongeni uze ugcine amadolo amancinane ukuze uhlale umcaba

IQhawe lesibini elinokwahluka kweArm

"Sebenzisa umzimba ongasentla kunye nosezantsi ngaxeshanye kwaye ungene emsebenzini we-tricep kunye ne-bicep," utshilo u-Abbott.

Iingcebiso:

1. Sebenza ngokunganyangeki ezingalweni: ngathi unemilinganiselo emincinci ezandleni zakho okanye usebenzise iipleyiti zedumbbells ezimbini

2. Qinisekisa ukuba idolo langaphambili lithe ngqo phezu kweqakala

Iiposi zomthi ngesithende Ukuphakamisa

"Ukuphakamisa isithende sakho kwenza oku kube ngumceli mngeni wokufumana into [ukuqonda into yokuqonda komzimba] kwaye uqhubeke nokusebenza kwamathole kunye nomongo," utshilo u-Abbott.

Iingcebiso:

1. Gxininisa ujongo lwakho ngokuthambileyo ngasezantsi kwinqanaba leliso kwaye uyigcine apho njengoko uphakamisa isithende

I-Bunny Hops kwiNja esezantsi

"Lo wenza ukuba intliziyo yakho ihambe (funda: inokukunceda utshise iikhalori ezingaphezulu) kwaye incede ngokulungelelanisa," utshilo u-Abbott.

Iingcebiso:

1. Gcina amathanga ebandakanyekile kwaye umhlaba uthambe phantsi.

2. Jongisa iinyonga ukuya ngaphezulu kwamagxa

IPlank ngeToe Shift

Yomeleza umbindi wakho, iingalo kunye namathanga ngelixa ufumana ukolula kwethole, utshilo uAbbott.

Iingcebiso:

1. Gcina amehlo ejonge kumgangatho ophambi kwakho

2. Musa ukuvumela intamo okanye intloko itshone

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